Staying Fit on the Road

And avoiding key momentum killers

Has a vacation ever destroyed your fitness progress? The biggest issue typically isn’t the damage caused during the vacation, though that can be very real as well. It’s really the habit-breaking effect it can have upon your return. The good news is that maintaining your physique on vacation can be quite simple if you follow a few easy steps.

First and foremost, you need to ensure that you have access to protein-dominant real food, ideally from your own kitchen. Whenever I travel, I book an Airbnb or a hotel with a kitchen so I can cook my meals:

This helps you enjoy vacation more healthily by changing your default meal from something outside of your control at a restaurant, to something within your control in your own kitchen.

Next, when booking your flight, opt for an aisle seat. This is because you lose water and electrolytes in the air, and you'll need to hydrate and replenish them. An aisle seat makes it easier to access the bathroom and stretch your legs frequently. I aim to consume about 10 ounces of water + 8 for every hour in the air. So about a liter on a 3 hour flight, but nearly a half gallon on a cross country.

If you're arriving late at your destination, consider carrying frozen meats and butter in your luggage. TSA allows these items, and it ensures you have fresh food upon arrival, if grocery stores are closed. If you land during the day, just make it a habit to head straight to a grocery store to stock up on your protein supply for the week.

You have to eat, right? May as well eat good tasting food that you control.

Another crucial aspect is your airport meal. Don't fall for low-quality cheat meals that crush your physique and don’t even taste good. Instead, pack a protein-dominant real meal for yourself to keep your nutrition on track.

As long as it’s solid food, TSA won’t hassle you about it. Just be careful with quasi liquid foods like mashed potatoes or yogurt.

Now, you might wonder about training while on vacation. It's definitely helpful to stay close to a gym and squeeze in a few workouts. However, if that's not possible, prioritizing your protein intake along with bodyweight workouts will still keep you from falling off the wagon during your time away from home.

By ensuring you have access to a kitchen and protein-dominant real food, properly hydrating on the plane, and performing basic prep before going to the airport and upon arrival, you can maintain your physique on vacation without stressing over the little things.

So, go ahead, enjoy your vacation and enjoy yourself! The gym will be there when you return!